Comparing Nutrients in 1 pound Whole Soft Wheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Soft Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1506kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.85g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	80% 104g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	19.5% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	156% 59.4g	127% 48g	38g per day for Men 19-50 years
Protein	78% 43.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	210% 17mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	670% 15.4mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	209% 1465mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	52.6% 1787mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Soft Wheat Flour vs Oil Roasted Sunflower Seeds:

• Soft Wheat Whole Grain Flour has 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 6.9 times more Vitamin B5, 4.1 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 68.5 times more Vitamin E and 1.6 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Soft Wheat Whole Grain Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Soft Wheat Flour vs Oil Roasted Sunflower Seeds:

• Soft Wheat Whole Grain Flour has 1.6 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 3.8 times more Copper, 3.5 times more Phosphorus, 6.2 times more Selenium and 1.8 times more Zinc than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soft Wheat Whole Grain Flour has 3.3 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 26.3 times more Fat, 16.4 times more Saturated Fat, 3 times more Sugars and 2.1 times more Protein than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.